Strength:

Paused Front Squat (3 second pause in the hole)

2 X 2 @ 70%

2 X 2 @ 80%

2 X 2 @ 85-90%

Metcon:

Every minute on the minute

10 KB Swing (35/53)

Remainder of minute

Max Effort Front Squat to 50 (95/135)